Are you struggling with joint pain and inflammation? In the human body, cartilage and connective tissues protect the ends of bones. With the passage of time and lack of care, these tissues wear out and the corners of bones are exposed. The bones then rub directly on each other and cause pain. Osteoarthritis often results in significantly compromised mobility. In some instances, if the condition worsens, it may lead to joint replacement surgery.
There is a general myth that exercises worsen osteoarthritis. However, as per recent studies, exercise is actually beneficial as it strengthens the joints and enhances the movement of the human body. In this article, we will discuss how physiotherapy and strength training can help with this chronic disease.
Strength Training:
Strength training has numerous health benefits. Weightlifting includes a variety of exercises ranging from bench press, deadlift, bicep curls, shoulder press to upright row. Here is how strength training can benefit patients with osteoarthritis:
1. Enhances muscle endurance
According to The Journal for Rheumatology, muscles around the joints are critical for the health of joints. Undertaking strength training exercises that target not only the major muscles of the body, but the ‘accessory muscles’ too, is key in developing strength around the joints.
2. Strengthens the bones
Strength training can put health pressure on the joints found within the body. This pressure helps to increase bone density. It also reduces inflammation around the affected joints.
3. Reduces joint stiffness
According to a study, it is highly recommended that osteoarthritis patients do strength training exercises at least twice a week. These exercises assist in the repairing the connective tissues around the corners of the bones and reduce joint stiffness.
4. Reduces obesity
Being overweight or obese increases the likelihood of this chronic disease as it puts enhanced pressure on the joints. Strength training exercises, in conjunction with proper nutrition, can help individuals enter a caloric deficit. This is key for burning calories and maintaining weight.
5. Improves balance
Strength training helps in maintaining balance and coordination. As a result, a person can prevent accidents and falls which are often a negative and dangerous consequence of living with osteoarthritis.
Physiotherapy:
Physiotherapy assists in managing osteoarthritis and teaches people to overcome the barriers imposed by the disease. The following ways can assist patients with osteoarthritis:
1. Motion and flexibility exercises
A physiotherapist examines the joints and muscles that are affected. After inspection, they assign a suitable exercise program and help perform those exercises. The program is to be maintained for at least 6 weeks in order to assess the outcome of it.
2. Use of modalities
Sometimes physiotherapists recommend heat or cold therapies or transcutaneous electrical nerve stimulation (TENS) for recovery from osteoarthritis.
3. Assistive devices
Sometimes the condition of the patient has worsened to such an extent that physiotherapists recommend mobility aids such as wheelchairs. It is important that even for these patients in wheelchairs an appropriate exercise plan is designed and implemented.
4. Group exercise classes
Physiotherapists also conduct and recommend group exercise classes so that the patients are encouraged to work out in groups.
Being educated, and motivated on what can be done regarding osteoarthritis, is critical for recovery from osteoarthritis. The ideal way to overcome this disease is mainly through self-management. But you don’t have to do it all on your own. Unsure if you are suffering from osteoarthritis, seeing a physiotherapist who can diagnose your condition accurately should be first on your list. Once you’ve seen the physio, and you need assistance, accountability and motivation to follow their recommended program, a personal trainer could be a great asset.
Unfortunately, this disease tends to worsen over time so you should consult a qualified health practitioner as soon as you experience any joint problems such as stiffness. This advice given isn’t just aimed at the elderly or obese. There are some individuals who have a genetic predisposition to osteoarthritis, and implementing the advice given above can go a long way to reducing your instances of suffering from osteoarthritis. Whatever you can do to improve your quality of life is worth doing.
DK